*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

1) 15 minute EMOTM:

Minute 1 – 1x (Power Snatch + Low Hang Power Snatch + Hang Power Snatch)

Minute 2 – 2x (Power Snatch + Low Hang Power Snatch + Hang Power Snatch)

Minute 3 – 3x (Power Snatch + Low Hang Power Snatch + Hang Power Snatch)

Each complex should be performed unbroken, but you may break between complexes on the rounds of 2 and 3. Use a loading through one 3 minute cycle, and then build/lower loading as deemed fit.

2) 3 rounds AQAP:

800m Run

30 Hang Power Cleans 135/95

20 Strict Handstand Push-ups

Scale as needed.

3) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus. Not for time, for quality.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE